High Protein Blackened Chicken Tenders
Elevate your weeknight dinners with these mouthwatering High Protein Blackened Chicken Tenders, a quick and healthy recipe packed with bold flavors and lean nutrition. Made with tender chicken breast and coated in a smoky blend of paprika, garlic powder, cayenne pepper, and fragrant herbs, these skillet-seared tenders boast a perfectly charred crust that’s irresistibly crispy. Ready in just 25 minutes, they’re ideal for meal prep, low-carb diets, or simply adding a protein punch to your plate. Serve them alongside a fresh salad, roasted veggies, or fluffy quinoa to create a balanced and satisfying meal your whole family will love. Perfect for fitness enthusiasts and flavor lovers alike!
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Ingredients
- 1 pound chicken breast tenders
- 2 tablespoons olive oil
- 1 tablespoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 1 teaspoon salt
Directions
Step 1
In a small bowl, mix together the paprika, garlic powder, onion powder, cayenne pepper, black pepper, oregano, thyme, and salt.
Step 2
Rub the chicken tenders with olive oil, ensuring they are well coated.
Step 3
Sprinkle the spice mixture over the chicken tenders, pressing the spices into the meat to ensure they stick well.
Step 4
Heat a large skillet over medium-high heat. Once hot, add the chicken tenders to the skillet in a single layer, without overcrowding the pan. You may need to do this in batches.
Step 5
Cook the chicken tenders for about 6-7 minutes on each side, or until the exterior is blackened and the internal temperature reaches 165°F (75°C).
Step 6
Remove from heat and let the chicken rest for a couple of minutes before serving.
Step 7
Serve the blackened chicken tenders with your choice of sides such as a fresh salad, steamed veggies, or a quinoa pilaf for a complete meal.
Nutrition Facts
| Serving size | (502.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1363.2 |
| Total Fat 41.8g | 0% |
| Saturated Fat 8.2g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 518.4mg | 0% |
| Sodium 2670.1mg | 0% |
| Total Carbohydrate 9.8g | 0% |
| Dietary Fiber 3.9g | 0% |
| Total Sugars 0.9g | |
| Protein 216.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 90.4mg | 0% |
| Iron 7.4mg | 0% |
| Potassium 1287.9mg | 0% |
Source of Calories